PROTEIN in the VEGAN DIET 💪 Best sources & recipes 👈

Today, I will tell you how to compose a vegetarian diet (without meat and fish) and vegan diet (without meat, fish, eggs, dairy and honey), to be sure, that we will provide ourselves with the necessary dose of protein.

WHO recommends that 8% of the energy we consume comes from protein. In fact, now people eat it much much more. The daily requirement of an adult is between 45 - 55 grams of protein per day.

To ensure the proper supply of vegetable protein, meals are best composed on the basis of 3 product groups:

2. Whole grain cereals:

3. Seeds and nuts:

sunflower, pumpkin, linseed, chia, sesame

almonds, walnuts, hazelnuts, cashews, brazilian, macadamia and others

What else is a good source of vegetable protein?

Algae (chlorella, spirulina) and seaweed - They contain about 70% of wholesome protein and a lot of minerals: calcium, iron, potassium, sulfur, iodine, as well as trace amounts of other elements, including manganese, selenium, zinc and silicon.

hello @monika-homa friend, I liked the great variety of culinary presentations that you shared today and the best is the hamburger, I am a lover of cooking and I love cooking, in these times of crisis in my country, we have had to significantly reduce the consumption of meat, what has led us to take a vegetarian diet, and therefore healthier, and your recipes are totally healthy and nutritious, that's why I liked them a lot, lead a healthy life gives longevity, excellent publication thanks for sharing.

I am from a town called Villa de Cura, in the state Aragua-Venezuela. and then if the only positive side of what happens here is that I have learned a lot about alternative food, and about vegetarian food,;) I will surely integrate your good recipes into my diets.

Love this post! People are fussing way too much about protein, if you eat enough food (=calories), you'll most likely get enough protein as well. I've noticed that there are plenty of people who think that protein is exclusively found in animal products. Seriously, for instance, some people are chocked to know that there's 14 grams of protein in 100 grams of rolled oats. Anyhow, great post, it's great to spread the awareness! 😊